6 week transformation...as a start

big syke · 08-06-2018 8:58am

08/06/2018

Training @ RevFit

A: Deadlift 5 x 10 - 12 @65%; (85kg)

B1: 3 sec Pause Bench Press 4 x 8 (50kg)
B2: Band Facepull 4 x Failure

C : Metcon AMRAP

C1) Pushups x 6
C2) situps x 12
C2) Kneewling Pand pulldown x 16

All ok. Got 7 rounds of the metcon. Was tough but enjoyable.

big syke · 12-06-2018 1:26pm

12/06/2018

Gym @ work

CGBP

1 x 10 20kg
1 x 10 40kg
1 x 10 50kg
4 x 10 60kg

Drop Set CGBP Long pause tempo 3030

3 x 12 x 30 kg

Preacher Curl 4 x 12 30kg

Tricep Pushdown number 5 x 12

DBBP 4 x 12 25kg each arm

big syke · 14-06-2018 2:13pm

14/06/2018

Gym @ work

Bench press

1 x 8 @ 20kg
1 x 8 @ 40kg
1 x 8 @ 60kg
5 x 4 @ 75kg
1 x 12 @ 50kg

Pull ups in between each set

BW X 5,4,4,3,3,3,2,2

Lat Pull down Machine 4 x 12 (82.5kg)
S/S Plate Raise 4 x 12 (10kg plate)

Preacher Curl 4 x 12 35kg
S/S Standing Dumbbell Tricep Extension 4 x 12 (20kg)
S/S Band Standing Bicep curls 4 x 12

Tricep Pushdown number 5 x 12

DBBP 4 x 12 25kg each arm

DB Shoulder Press 3 x 12 (22.5kg)

big syke · 18-06-2018 9:05am

18/06/2018

Training @ RevFit

A Deadlift 5 x 4 @ 85%
1 x 10 (20kg)
1 x 5 (600kg)
1 x 4 (70kg)
1 x 1 (80kg)
1 x 1 (90kg)
1 x 1 (100kg)
5 x 4 (110, 115, 120 120 120 kg)

B1: Single arm DB Bench 4 x AMRAP (find weight you can do between 10-15 on first set with) (20kg)
B2: 45 degree bent over face pull 4 x 12

C: Metcon 40s on/20s off. x 5 rounds each

C1:Band pulldown (green band)
C2: Goblet squat (17.5kg)

Good to be back after forced week hiatus from RevFit. Deadlift felt good. Heaviest I have ever pulled and had plenty in tank in terms of reps and sets.

Holidays in four weeks so gonna do a pretty harsh deficit (circa 1600 calories 6 days a week and 1800-2000 for one day) for the next 4 weeks. Noting coming up to interrupt it neither so hoping to keep losing 1kg a week and keep the strength trending upwards.

big syke · 19-06-2018 2:56pm

19/06/2018

Gym @ work

CGBP

1 x 10 20kg
1 x 10 40kg
1 x 10 50kg
4 x 10 62.5kg

Drop Sets Long pause tempo 3030

3 x 12 x 32.5 kg

Push ups
3 x AMRAP with 60 second break inn between rounds
20,16,14

Chin ups 6 x 4
S/S with Reverse Grip Rows 6 x 8 (60kg)
and Chest Rows 6 x 10 (15 kg DB)

EZ Bar Curl 10 x 10 (25kg)
SS EZ Bar Skull Crusher 10 x 10 (25kg)
60 second rest between sets.

big syke · 20-06-2018 8:57am

20/06/2018

Training @ RevFit

A Bench 5 x 6 @ 75%
1 x 10 (20kg)
1 x 5 (40kg)
1 x 5 (60kg)
5 x 6 (67.5kg)

B1: Rev Lunge 4 x AMRAP (find weight you can do between 10-15 on first set with) (15kg)
B2: 45 degree bent over face pull 4 x AMRAP (find resistance you can do between 10-15 on first set with)

C: Metcon Every 30 seconds on the 30 seconds x 10
C1:Arnold Press (12.5kg)

big syke · 21-06-2018 2:21pm

21/06/2018

Gym @ work

Dips
1 x 8 BW
1 x 6 +5kg
1 x 6 + 7.5kg
1 x 6 + 10kg
4 x 6 +12.5 kg
1 x 10 BW

DB Shoulder Press
1 x 10 15kg
1 x 10 17.5kg
1 x 10 22.5kg
4 x 10 25kg

Lat Pull down Machine worked up to 4 x 12 (93kg)

Tricep Pushdown number 5 x 12
S/S chest supported DB Curl 4 x 10 10kg

Every 30 seconds on the 30 second mark
(Curl rest until it hits 30 seconds, skull crush rest until 30seconds. rinse repeat)

EZ Bar Curl 10 x 10 (25kg)
EZ Bar Skull Crusher 10 x 10 (25kg)

big syke · 25-06-2018 10:17am

25/06/2018

Training @ RevFit

A Deadlift 5 x 4 @ 85%
1 x 5 (60kg)
1 x 4 (70kg)
1 x 1 (80kg)
1 x 1 (90kg)
1 x 1 (100kg)
5 x 4 (120 kg)

B1: DB Front Squat 6 x 3
B2: Dips 6 x 1/Failure

C: AMRAP in 8 minutes

C1: BB Inverted Row x 8
C2: Floor Press x 10

Deadlift ok. Need to work to stop the bar drifting away from my shins, stopping myself falling a bit forward and also keeping my arm(s) straight.

Forgot it was 6 rounds on the B's (I blame my simple brain early Monday a.m.) so had to go back and rush trough them.

C's were fine.

big syke · 26-06-2018 2:31pm

26/06/2018

Gym @ work

CGBP

1 x 10 20kg
1 x 10 40kg
1 x 10 50kg
4 x 10 62.5kg

Drop Sets Long pause tempo 3030

3 x 10 x 40 kg

DB Shoulder Press

1 x 10 15kg
1 x 10 17.5kg
1 x 10 22.5kg
3 x 8 25kg
1 x 15 15kg

EZ Bar Curl 4 x 8 (35kg)
SS EZ Bar Skull Crusher 4 x 8 (35kg)
60 second rest between sets.

big syke · 27-06-2018 1:23pm

27/06/2018

Training @ RevFit

A Bench 5 x 4 @ 85%
1 x 10 (20kg)
1 x 5 (45kg)
1 x 4 (55kg)
1 x 3 (65kg)
1 x 2 (72kg)
5 x 4 (77kg)

B1: SLDL 4 x 6
B2: Straight Arm Pulldown 4 x 1/Failure

C: Metcon 40s on/20s off. x 5 rounds each

C1: Reverse Lunge @ 10kg DB
C2: Mountain Climbers

big syke · 29-06-2018 8:53am

28/06/2018

Dublin Docklands 5k

Did it in 26:35. Beat last years time by 4 minutes. Had to stop a few times cos my back seized up. Was not tired/out of breath from the run which made the stopping even more irritating.

big syke · 29-06-2018 8:57am

29/06/2018

Training @ RevFit

A Squat 5 x 5 @ 80 %
1 x 10 (20kg)
1 x 5 (60kg)
1 x 4 (70kg)
1 x 3 (80kg)
1 x 2 (90kg)
5 x 5 (100kg)

B1: Deadlift to Knee 4 x 4 (100kg)
B2: Arnold Press 4 x 1/Failure (17.5kg)

C: Metcon no rest 4 rounds

C1: DB Bench x 10 (25kg)
C2: High kneeling Band Pulldown x 12
C3: Bridges 12 e/s

Legs heavy after last night but got through ok. Football on lunch - gonna be tough.

big syke · 04-07-2018 9:00am

02/03/2018

Deadlift worked up to 5 x 4 @ 120 kg

4 x 12
Shrug 15kg each arm
S/S Bent over Row 60 kg

4 x 12
Dumbbell Row @ 25 kg
S/S Tricep Rope pushdown

big syke · 04-07-2018 9:03am

03/07/2018

Bench

Worked up to 5 x 10 @ 60kg

Dips
1 x 8 BW
1 x 6 +5kg
1 x 6 + 7.5
1 x 6 + 10kg
1 x 6 + 12kg
4 x 6 + 16 kg
1 x 10 BW

DB Shoulder Press
1 x 10 17.5kg
1 x 10 20 kg
1 x 10 22.5 kg
4 x 8 @ 25kg

Lat Pulldown 4 x 12

EZ Bar Super Set 4 x 20
Curl 20kg
S/S Skull crusher 20kg

big syke · 09-07-2018 11:21am

04/05/2018 and 5/05/2018

Various bits and pieces in gym at work.

Deadlifts up to 5 x 4 @ 120 kg

tonnes of assistance stuff

Bench 4 x 10 @ 65 kg

big syke · 09-07-2018 11:23am

07/07/2018

Training at gym near home.

Deadlift 4 x 6 @ 115 kg

Latpulldown
worked up to 4 x 12 @ 70kg

Flys 3 x 10 (20kg DB)
S/S 21s x 3 (15kg)

Shoulder Press 3 x 10 (25kg DB)

big syke · 09-07-2018 2:35pm

09/07/2018

Dips
1 x 8 BW
1 x 6 +5kg
1 x 6 + 7.5
1 x 6 + 10kg
1 x 6 + 12kg
4 x 6 + 16 kg
1 x 8 BW

Bench

3 x 10 @ 65kg
1 x 7 @ 65kg

DB Shoulder Press
4 x 8 @ 25kg

Facepull 4 x 12 Hole 5
S/S Triep Rope Extensions 4 x 12 Hole 5

DB Standing Tricep Extension 3 x 10 17.5 kg
S/S EZ Bar Bicep curl 3 x 20 20kg

big syke · 11-07-2018 12:04pm

10/07/2018

Deadlift
1 x 10 SLDL 20kg
1 x 6 70kg
1 x 5 80kg
1 x 4 90kg
5 x 6 100kg

CGBP

4 x 10 @ 55kg
2 x 12 @ 40kg Paused and slow decent

Cable Pully Straight Bar Pull down 4 x 12 hole 4
S/S Incline Curls 4 x 12 12.5kg

EZ Bar Reverse Curls 4 x 20 (+10kg)
S/S Skull Crushers 4 x 20 (+10kg)

big syke · 12-07-2018 11:52am

11/07/2018

Pull ups
1 x 5 BW
1 x 4 +2.5
1 x 3 + 5
1 x 2 + 7.5
1 x 5 BW

DB Shoulder Press
4 x 12 @ 25 kg

Cable Rope Superset - hole 5
TRicep Pulldown 4 x 12
Face Pull 4 x 12

21s x 4
S/S Flys 4 x 8 @ 25kg

big syke · 12-07-2018 3:14pm

12/07/2018

Benchpress up to 5 x 8 @ 70% paused for 1-2 seconds.

Decided to bring my grip right out.I usually have a VERY narrow grip. So had Index on knurl pretty much as wide as I could go. Felt very uncomfortable and shoulder was felt sore (probably a hangover from heavy shoulder pressing recently). Went like this

1 x 10 Bar ugh feels weird
Working sets
2 x 8 @ 65 ugh feels sore but easy in a weird way ok let up the weight so
1 x 8 @ 70 easy. even more comfortable and feels light, at least 5 reps left in tank
2 x 8 @ 75 feel strong as hell

Incline Bench wide grip
3 x 12 @ 60kg easy

Pause Deadlifts 6 x 6 @ 80 kg
S/S with bent over Flys 6 x 6 @ 22.5kg

Cable Pully Straight Bar Pull down 4 x 12 hole 5
S/S Cable Curls 4 x 16 Hole 1 (PUMPY)

EZ Bar Skull Crushers 4 x 20 (+10kg) (EMOM - PUMPY)

Weird session. Bench felt unreal after the initially feeling uncomfortable.

Everything else was solid. Deadlift long pause felt good. Cable/Arm stuff was pumpy as hell.

Feeling tired but strong. Down to 89kg and look a bit lean at times (in certain body areas and in certain lighting LOL).

Holidays to Spain with the family on Tuesday then straight into pre season and a good 6 week run up to my 2 year overdue honeymoon.

big syke · 16-07-2018 8:37am

15/07/2018

Bench - Wide Grip

1 x 10 Bar

1 x 8 @ 60
3 x 8 @ 70
1 x 8 @ 75
1 x 3 @ 80
1 x 1 @ 90

CGBP
3 x 12 @ 60kg

Cable Pully Straight Bar Pull down 4 x 12 hole 5
S/S Cable Curls 4 x 16 Hole 1

Lat Pull Down
S/S Shoulder Press

big syke · 31-07-2018 10:31am

Haven't done too much in the last two weeks with the holiday. A couple of gym sessions highlights being:

Benched 100kg for first time. Easy single with plenty in tank.
Deadlift 100kg 5 x 8 easy enough

Done another few bits and pieces over a handful of sessions.

Started back pre season last Tuesday. Two sessions and a match under the belt. Going well but A) my hip/groin/lower stomach is in boits after each session I think it may be a sports hernia and

I have been taken out by a bad ear/sinus infection.

See how training tonight goes and then back to the gym tomorrow if I feel up to it.

Medium term (12-16 weeks) goals are to keep progressing on the major lifts, progress on chin/pull ups, get "fitter" football wise and lean out by loosing 8-10kg.

big syke · 01-08-2018 2:07pm

31/07/2018

Pre Season training. 90 min.

Tough but felt good

big syke · 01-08-2018 2:09pm

01/08/2018

Chin ups 6 x 3

Deadlifts

worked up to 70% 5 x 8 @ 100kg

Barbell Row 5 x 8 @ 60kg
S/S with Vertical row 5 x 8

Cable Row 4 x 12 hole 7
S/S DB Row 4 x 12 @ 25 kg

Alf Veedersane · 02-08-2018 7:10pm

big syke wrote: »

31/07/2018

Pre Season training. 90 min.

Tough but felt good

How are you finding the training in general since you started in the gym in earnest?

big syke · 03-08-2018 9:22am

Alf Veedersane wrote: »

How are you finding the training in general since you started in the gym in earnest?

Feeling better in general and fitter with each session. Also feel strong in a weird way.

And because I feel fitter my brain isn't drained and busy thinking about how I will survive the match or training. That took up so much mental energy last season.

This all has a knock on affect now of being able to concentrate and make better decisions (I think!)

big syke · 03-08-2018 9:24am

02/08/2018

Bench 5 x 8 @ 72.5kg felt good.

CGBP 4 x 12 @ 50kg last set tough

Incline DB BP 4 x 12 @ 25kg

DB Row @ 20 kg
S/S with Cable Row @ pin 6

Cable curls @ pin 6
S/S Cable Pushdowns @ pin 6

big syke · 09-08-2018 12:13pm

03/08/2018

Pre season - 90 min

07/08/2018

Friendly Match - 90 minutes. Felt grand. Stomach area still seems to be sore after exercise. Made some (3) very poor decisions in the match. Very stupid basic stuff. Frustrating but happens. We won by a large margin and we only conceded once. Relatively happy.

08/08/2018

Pull Ups 4 x 5
S/S Dips 4 x 10

Block Deadlift
5 x 8 @ 110

Paused Pins Squat
5 x 8 @ 70 kg

Cable Pushdown @ hole 6
S/S Single Arm standing Shoulder Press @ 17.5kg

Tonnes of Glute/Hamstring stuff:

Banded Clams
Cable Kickbacks
Hamstring Curl
Ball Band leg curl
Glute Bridge

rofno1 · 09-08-2018 12:35pm

Just read whole thread, great results. Am in similar boat to you at end of your 6 weeks initial time scale. Was 101 Kg now 95kg. However, I've kinda avoided weights. I think I'll have to incorporate weightlifting to shift further flab. Think I'll start my own log!

Great inspirational thread, hope I can get close to your results over next few months.

big syke · 09-08-2018 2:20pm

09/08/2018

Bench Press 4 x 5+ @ around 80% went as follows:
3 x 5 @ 80kg
1 x 8 @ 80kg - failed 9th rep - just.

Pause CGBP
3 x 6 @ 60kg

Pull ups 4 x 5

Cable Rope face Pulls hole 7 4 x 12
S/S Cable Curls Hole 2

Alf Veedersane · 09-08-2018 3:07pm

big syke wrote: »

Cable Rope face Pulls hole

I'm afraid to ask...

big syke · 09-08-2018 3:14pm

Alf Veedersane wrote: »

I'm afraid to ask...

LOL...

Cable Rope Face Pull. Hole Number 7

big syke · 21-08-2018 10:18am

12/08/2018

Pre season game. 90 min. Felt great.

16/08/2018

Pre season game. 45 min. Felt fine.

Various gym sessions and pre season in between the 12th and 19th. Stomach and groin still causing issues with recovery. Physio booked for the 27th.

big syke · 21-08-2018 10:23am

20/08/2018

20+ min of hip and glute activation, stretches etc.

Shoulder Press 5 x 10 @ 27.5 kg
S/S with Chin ups 7 @ BW then 3 @ +5kg, +8kg, + 10ks, + 10 kg

Cable Straight Arm Pushdown @ hole 6
S/S Cable Tricep Pushdown

Incline Bicep Curls 4 x 25, 20, 15, 10 @ 7.5kg, 10kg, 12.5kg, 15kg

big syke · 21-08-2018 2:02pm

21/08/2018

Bench Press 4 x 10 @ 70kg

Incline Bench Press 4 x 10 @ 50kg
S/S Wide Grip Assisted pull ups 4 x 6 middle size band

Dips 4 x 10
S/S Cable Face pulls Hole 5

EZ Bar Preacher curl 4 x 20 @ bar+10, +12.5, +15, +17.5

big syke · 23-08-2018 3:24pm

20/08/2018

20+ min of hip and glute activation, stretches etc.

Shoulder Press 5 x 8 @ 30 kg
S/S with Chin ups 5 x 6 @ BW

DB Complex 4 x 12 @ 12.5kg
Flys
Incline Shoulderpress
Incline Hammer

Cable Straight Arm Pushdown @ hole 6
S/S Cable Tricep Pushdown

big syke · 29-08-2018 12:08pm

21st - 28th

2 matches and 2 training sessions- all fine except the groin.

Physio - dry needling = hell. Issue with hips. Tight, maybe inflamed and possible tendonitis. Given exercises to do and can continue to paly ball so that's a result

Various gym sessions but nothing notworthy

big syke · 29-08-2018 12:09pm

29/08/2018

Bench 2 x 8 @ 75kg

Dips 5 x 6 @ BE, +5, +8, +10, +12

Press-ups 3 x 12
S/S CG BP 3 x 12 @ 55kg

Chins 5 x 6

Cable Face Pulls Hole 5
S/S Cable Pushdowns Hole 5

big syke · 03-09-2018 3:05pm

01/09/2018

Deadlifts 5 x 6 @ 125 kg

Bent over Rows 5 x 10 @ 60kg
FacePulls 5 x 10

big syke · 03-09-2018 3:07pm

03/09/2018

Bench Press
5 x 12 @ 70kg
1 x 2 @ 90 kg

Wide Grip pull ups with medium band 5 x 8

Incline DB Bench Press 3 x 10 @ 30kg

Cable Face Pulls Hole 6
S/S Cable Pushdowns Hole 6

DB Curls 3 x 10 @ 15kg

big syke · 30-10-2018 3:37pm

Been keeping busy in gym. Ticking over but nothing to write home about. Out injured with groin from football. Need to go physio to get looked at.

30/10/2018

Deadlift 4 x 8 @ 100kg

3 second pause bench press 4 x 8 @ 60kg

Rope Face pulls hole 4 4 x 12

Tempo Curls 3030 4 x 12 @ 10 kg

Bike 10 mins @ random selection

big syke · 31-10-2018 3:02pm

31/10/2018

Squat 5 x 5 @ 90kg - felt heavy and uncomfortable throughout. Suppose that's what I get for not squatting in 4 months

Pause Deadlift 4 x 4 @ 90kg
S/S Arnold Press 4 x failure (12,12,11,10) @ 17.5kg

21's with barbell x 3

big syke · 02-11-2018 3:20pm

01/01/2018

Bench Press
5 x 6 @ 80kg

CGBP
4 x 10 @ 50kg

Shoulder Press 4 x 10 @ 25kg each

4 x 12 of Tricep pushdowns
S/S Rope Curls

Dumbbell Hammer Curls 3 x 12 @ 12.5

big syke · 06-11-2018 11:58am

05/11/18

Deadlifts

SLDL 1 x 8 @ 60
1 x 6 @ 90
4 x 6 @ 110
1 x 6 @ 120

Bent over Row
3 x 10 @ 60kg

Pause Goblet Squat
3 x 8 20kg KB

Leg Press
3 x 12

Shoulder Press
3 x 12 @ 17.5

Dumbell Curls
3 x 20 @ 9kg

45 Degree Straight Arm Cable Pressdown
3 x 14

big syke · 07-11-2018 10:31am

06/11/2018

Bench Press
1 x 10 Bar
1 x 5 @ 50
1 x 4 @ 60
1 x 3 @ 70
5 x 7 @ 82.50

CGBP
4 x 10 @ 55

SLDP
3 x 10 @ 70kg

21s x 3 with Olympic bar

Face pulls with Rope Machine
Hole 5, 3 x 12

big syke · 08-11-2018 11:38am

07/11/2018

Squat

5 x 6 @ 100kg

Feet up bench press AMRAP x 4 rounds
14,12,11,11

Kneeling band pulldown x 4

Leg Curl hole 4. 4 x 12

Dips
1 x 6 BW
1 x 5 +10kg
1 x 5 + 12kg
1 x 6 BW

big syke · 13-02-2019 2:14pm

13/02/2019

Started back at Revfit this morning.

Weight has creeped back up to 102.8 as of Monday a.m. Pretty disappointed in myself to be honest. But time for mouringin is over.

Revfit is looking amazing, clearly tonnes of investment in cardio equipment ski machines assault bikes etc

So 1st morning back went like this:

A Deadlift 4 x 8 @ 70%
1 x 10 SLDL Bar
1 x 5 60kg
1 x 4 70kg
1 x 3 80kg
1 x 1 90kg
4 x 5 @ 85kg

B1 RDL 3 x 8 @ 70kg
B2 Band Pulldown 3 x 8

C1 Arnold Press 3 x 12 10 kg
C2 Seated DB Curls 3 x 15 7.5 kg

D Metcon
30c on 30x off x 9
Rower, Assault bike, Ski

Not much drama in the As and Bs. Old deadlift max was around 145ish (never tested). Instructed to take 10-15% off that as a starting point. We will see where this goes.

Had to reduce the Cs from 12.5 and 10 to the above.

D block obviously stands for Death. So hard, assault bike is lethal.

delighted to be back at it and excited for the next few months.

connollys · 14-02-2019 4:45pm

Besta luck back at it again.

big syke · 15-02-2019 9:59am

14/02/2019

Gym @ Work

Lots of Ab work

Assault Bike - 10 calories rest to work ratio x 6

Arms

Pretty sore after deadlift yesterday. Diet is good i'm weighing in tomorrow. Should see significant week one reduction

big syke · 15-02-2019 10:03am

15/02/2019

Training at Revfit.

Weighed in this morning @ 97.8. Significant drop from Monday morning. Obviously happy but not sure how "real" the loss is and what was initially bloating etc. But I will take it :-).

A: Bench Press (4x5 @80%

Worked up to 4 x 5 @ 70 kg - Fine

B1: Close-Grip Bench Press (3x6-8 @-10%-15% of A.) @ 60 kg

B2: Band Face-Pulls (3x8-10 )

C1: Goblet Squat (3x10-15) @ 15 kg DB
C2: 1/2 Kneeling Band Row (3x10-15 e/s)

Metcon (AMRAP - Rounds)
D1) Push Press x12 @ 7.5 (initially 12.5 LOLOLOLOLOL not a hope)
D2) Air Squat x18

x8 Mins AMRAP - 6 full rounds

Feeling good after that.

6 week transformation...as a start

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